FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

June 27, 2022

STRENGTH: Overhead squat 5 Sets of 4, building

WOD: AMRAP 15:00
15 x Overhead Squats
30 x Dumbbell Hang Snatches
60 x Double Unders

June 25, 2022

WOD: With a partner, for 8 sets,

On a 3:00 clock,

30 x kettle bell swings

24 x box jumps

Max wall balls in remaining time

*One person works at a time

June 24, 2022

STRENGTH: Every :90 for 8 sets,

Squat cleans, reset for each rep

Sets 1 & 2: 68% (Minutes 0 & 1:30)

Sets 3 & 4: 72% (Minutes 3:00 & 4:30)

Sets 5 & 6: 76% (Minutes 6:00 & 7:30)

Sets 7 & 8: 82%+ (Minutes 9:00 & 10:30)

WOD: 5 Rounds,

15/12 Calorie Bike OR 20/16 Calorie Row

10 x Burpees

Rest 5 Minutes

5 Rounds,

10 Power Cleans

10 x Burpees

June 23, 2022

WOD: For time,

600 m run

50 x box jumps

40 x pull ups

30 x overhead squats

20 x hspu

ACCESSORY: 3 sets, 8-12 Reps:
A. Dumbbell Floor Chest Fly
B. Weighted Sit Ups
C. Dumbbell Triceps Kickback, each arm

D. Waiter’s Carry w/Plate, 50 ft, each arm

June 22, 2022

STRENGTH:  Deadlift

5 Sets of 4, building

WOD: For Time [16 Minute Cap]:
21-15-9:
Deadlifts
200 Meter Run
Double Dumbbell Push Jerks
200 Meter Run

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